Sprains First Aid: Serve R.I.C.E. First

If you or anybody in your family do frequent heavy lifting at work, engage in an active lifestyle, there are chances of spraining your wrists and ankles. Learn what to do then

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If you or anybody in your family do frequent heavy lifting at work, engage in an active lifestyle, or simply have slippery steps at home, then you're a perfect candidate for sprains (stretched/torn ligament). No problem! Give yourself—and the whole family—comfort from the pain by following this emergency family sprain care guide: Rest & restrict activity. Make sure you don't put weight on your injury. If necessary, get crutches. (1)

Ice the injury for 20 minutes at a time to cool down the swelling. The secret is to wait for the skin to feel numb, then remove the ice. Do the following three ice treatments (whichever Doc recommends) every 2-4 hours for the first three (3) days: (2)

• Ice packs: Wrap a thin, wet cloth around the injury. Place the ice pack over the cloth and hold it in place with an elastic bandage. Never put the ice directly on the skin—it'll burn!

Ice slush baths (for sprained ankle/wrist only): Dunk the sprained area in a big bucket of ice and at least three inches of water above the injury. That ice is gonna bite, but it'll fade 2-5 minutes in. Hold it in for about 6-10 minutes or till it's numb. Once numb, slowly take it out (it'll be red but it's OK), wrap it ASAP in a thick towel, and enjoy that 'thawing' feeling. Then do it all over again. Per Doc's instruction, you have to ice slush bath a sprain twice a day.

Ice massages (for smaller areas): Freeze water in 4- to 8-ounce styrofoam cups. Tear away the cup's top rim. Hold the covered end and slowly rub the ice in circles over the sprained area. Don't hold the ice on one spot for more than 30 secs.

Compress the injury between icings with a special compression wrap that uses hook and loop fasteners to decrease swelling and for support. Get Doc to show you how to do it right. A splint or protective brace may prevent re-injury. (3)

Elevate the injured area by propping it up above your waist or heart as needed. (1)

For faster pain relief, complement R.I.C.E. with a multi-tasking pain reliever. Ask your family doctor for pain medication that inhibits inflammation, such as the new Vicks MultiPain Relief Gel, a trusted pain relief brand for different kinds of muscle and joint pain.

When the injury has fully healed, start on muscle exercises to help prevent re-injury. (4)

*Disclaimer:Always consult your physician or a qualified fitness adviser before starting any stretching/exercise regimen to ensure the regimen is suitable for you if you have a medical condition, taking medication or have related concerns.